Top 4 Essentials Tips to Get a Good Night's Sleep During Pregnancy
How to sleep better during Pregnancy
As any first-time, second-time, or even fifth-time mama knows, your mind, body, and soul undergo significant changes during pregnancy. Exhaustion can kick in but what do you do when you are suffering from pregnancy insomnia, struggling to fall asleep or stay asleep? We explore 4 tips to help get a restful night's sleep.
1. Invest in Sleep Bras During Pregnancy
Wearing a sleep bra during pregnancy offers much-needed comfort for growing and sensitive breasts, reducing tenderness, supporting heavier breasts and improving circulation without restrictive bands or underwires. Its gentle support helps ease back and shoulder strain, leading to more restful sleep. The seamless design minimises irritation, and Hotmilk sleep bras are also designed for nursing, with easy-access panels, nursing clips or stretchy fabric, making them ideal in both pregnancy and postpartum use.
Shop Hotmilk Sleep Bras
2. The Perfect Maternity Sleepwear
Hotmilk's sleepwear range is designed for ultimate comfort during pregnancy and postpartum, combining breathability and softness. The Dream Nightie, made from a lush viscose elastane blend, offers the perfect balance of comfort and flexibility. It's soft, cool to the touch, and ideal for pregnancy and postpartum nursing, making it a must-have for your hospital bag. Our loungewear, crafted from a luxurious linen blend, helps regulate body temperature, keeping you cool and dry as hormonal changes cause you to feel warmer. With stretchy waistbands and relaxed, oversized fits, this sleepwear ensures maximum comfort and promotes restful sleep.
Shop Hotmilk Maternity Sleepwear
3. Follow a Bedtime Routine
Going to bed and waking up at similar times every day will help to ensure better sleep during pregnancy. Combine this with some of the helpful tips below to find your perfect bedtime routine during pregnancy.
- Avoid Late Naps: Naps can help make up for lost sleep but avoid napping in the afternoon and evening.
- Dim the Lights: Lower the lighting in your home in the evening several hours before bed to signal to your body that it's time to prepare for sleep.
- Try Aromatherapy: Use calming scents like lavender or chamomile in a diffuser or as a pillow spray to create a soothing atmosphere.
- Try relaxation techniques: Relaxation or soothing activities such as a warm bath or a massage may help prepare for sleep. Talk to your healthcare provider about relaxation activities throughout your pregnancy.
- Create a comfortable sleep environment: Create a cool, dark, and quiet sleep environment and keep electronic devices out of the bedroom. Use a nightlight instead of the overhead light to avoid waking up too much during bathroom trips.
- Limit Screen Time: Reduce exposure to screens at least an hour before bed. Read a book or listen to an audiobook instead. This can help you relax and shift your mind away from daily stress
- Sleep on the left side: Sleeping on your left side facilitates blood flow to major organs and baby. Left side sleeping can also help reduce swelling in the legs and ankles, and easier on the lungs and heart.
4. Use a Maternity Pillow
A maternity pillow is a specially designed pillow that provides support and comfort to pregnant women as their bodies change throughout pregnancy. They are often used to improve sleep quality by offering support in key areas like the belly, lower back, and knees, making it easier for pregnant women to find a comfortable sleeping position
The Bump has reviewed the top 11 Best Pregnancy Pillows here
And an office favourite is the SleepyBelly Maternity Pillow
No matter which tips you decide to follow, we wish you the best of luck. We know that getting quality sleep during pregnancy is just one of the many challenges you may encounter. For additional advice on feeling your best throughout each trimester, check out our blog here.
